Hake
Exceptional nutritional value
Hake, a lean white fish related to cod, values for the raw fillet.
Hake is a mild, soft white fish widely eaten in Spain, Portugal, South America and Eastern Europe, fried, baked or stewed. A 150 g raw fillet gives about 135 kcal and 27 g of protein with about 2 g of fat, and is high in selenium, vitamin B12 and phosphorus. Values come from USDA whiting, which includes silver hake; it has little omega-3 fat and loses about a fifth of its weight when cooked.
Nutrition values are for the raw product
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 18.3g | 32.7% |
| Fat | 1.3g | 1.9% |
| Carbs | 0g | 0.0% |
| Simple Sugars | 0g | Estimate |
| Complex Carbs | 0g | Estimate |
| Fiber | 0g | 0.0% |
| Water | 80g | 3.2% |
| Calories | 90 | 4.0% |
Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 0.25 | g | 1.3% |
| Monounsaturated | 0.28 | g | 1.1% |
| Polyunsaturated | 0.42 | g | 3.2% |
| Omega-3 | 0.126 | g | Estimate |
| EPA | 93 | mg | 10.3% |
| DHA | 131 | mg | 14.6% |
| Omega-6 | 0.294 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin E | 0.3 | mg |
| Selenium | 32.1 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 30 | mcg | 3.3% |
| vitamin B1 | 0.056 | mg | 4.7% |
| vitamin B2 | 0.046 | mg | 3.5% |
| vitamin B3 | 1.3 | mg | 8.1% |
| vitamin B6 | 0.156 | mg | 9.2% |
| vitamin B9 | 13 | mcg | 3.3% |
| vitamin B12 | 2.3 | mcg | 95.8% |
| vitamin D | 1.4 (56 IU) | mcg | 9.3% |
| vitamin E | 0.3 | mg | 2.0% |
| vitamin K | 0.1 | mcg | 0.1% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 48 | mg | 4.8% |
| iron | 0.34 | mg | 1.9% |
| magnesium | 21 | mg | 5.3% |
| phosphorus | 222 | mg | 31.7% |
| potassium | 249 | mg | 9.6% |
| sodium | 72 | mg | 3.1% |
| zinc | 0.88 | mg | 8.0% |
| copper | 0.031 | mg | 3.4% |
| manganese | 0.104 | mg | 4.5% |
| selenium | 32.1 | mcg | 58.4% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 539 | mg | 77.0% | 173% |
| Isoleucine | 844 | mg | 60.3% | 145% |
| Leucine | 1488 | mg | 54.5% | 125% |
| Lysine | 1682 | mg | 80.1% | 180% |
| Methionine | 738 | mg | 70.3% | 165% |
| Phenylalanine | 1333 | mg | 76.2% | 167% |
| Threonine | 803 | mg | 76.5% | 165% |
| Tryptophan | 205 | mg | 73.2% | 160% |
| Valine | 943 | mg | 51.8% | 121% |
Compare with other products
Values per 100 g
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